Programming 08.12

Our programming will follow cycles, covering all areas of the body and all energy systems each week.

The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. 

We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.

Generally, day by day it will look like this…

Monday - lower body - squats + short workout

Tuesday - upper body DB work

Wednesday - IWT

Thursday - deadlifts + partner workout

Friday - upper body - push / pull 

Saturday - big team workouts

Sunday - functional bodybuilding

Monday 08.12


Every 2.5 mins x 9

9-7-5 back squats

5-5-5 back squats

10-10-10 back rack lunges

*back squats - start with lighter sets in the first 3 rounds, the final 3 sets of 5 should be your working weight and what we will hit for increased sets each week. Like the last cycle.

**hold lunges consistent, these should increase each week over the next 4 weeks.


3 rounds

20/15 cals

15 DB front squats

10 SA OH lunges (5 e/s)

RX: 50/35lbs

L2: 35/15lbs

L1: 25/15lbs

Tuesday 08.13


18 mins AMRAP for quality 

5 DB SA kneeling strict press e/s 31x3

10 DB prone rows 21x3

20 DB sit ups (arms locks out)

1 min rest


20 DB push press

40 burpees

60 KB lateral hops

800m run

60 KB lateral hops

40 burpees

20 DB Push press

RX: 50/35lbs, 32/24kg

L2: 35/25lbs, 24/16kg

L1: 25/15lbs, 16/12kg

Wednesday 08.14


3 rounds

8-10 power cleans @ 60-70%

90 seconds bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

3 rounds 

8-10 front squats @ 60-70

90 second bike/ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

10 min AMRAP

2 TGU e/s

5 c2b pu

10 v-ups

Thursday 08.15


20-10-10-10 deadlift

*All at same weight, start at 50% of 1rm and add 5-10lbs each week

**when weight gets too heavy for 20, 1 max effort set as close to 20 as possible



1k row/ski

*resting partner hold d-ball in bear hug

**change every 250m

50 d-ball over the shoulder

50 SA KB hang clean + jerks

800m run

RX: Black balls, 24/16kg

L2: 50/35lbs, 16/12kg

L1: 35/25lbs, 12/8kg

Friday 08.16


Every 2.5 mins x 6

6 push press

15 second top of dip hold + 3 ring dips + 15 second bottom of dip hold



20/15 cals

200m run

20 sit ups

20 push ups

1 devils press

*devils press goes up by 1 each round

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Saturday 08.17

Team of 3:

600 cal bike

*every 4 mins 2 people complete 20 burpees, 1 person runs 200m 


Sunday 08.18

A1)Banded Jumping BB/ Squats 

X415reps explosive and light 

A2)Farmers Carry

X4 100m 

A3)DB tricep ext.

X4 15 reps build from last week

Rest :90 

B1)21s Curls

X3 7-7-7

B2)Banded Face Pulls 

X3 20 reps 

C) EMOM 10min

1min :30 up and overs 

2min :30 rotational ball slams